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Caution: Smoking is Injurious to health!!

No Smoking

With No Smoking Day upon us, there is no better time to evaluate the true impact of this habit. We are all incredibly familiar with this warning. Research consistently indicates that smoking is the number one cause of preventable death globally. By now, most of us are acutely aware of the severe toll it takes on the body.

Chronic smoking is directly linked to:

  • Cardiovascular disease
  • Impotence, lack of sexual desire, and inability to perform
  • Various forms of cancer
  • A weakened immune system
  • Severely stained teeth
  • Early degeneration of bones (especially the spine)
  • Reduced lung function and capacity
  • Liver toxicity
  • Reduced stamina and endurance
  • Premature aging

Besides the above, there are several benefits of kicking the butt, apart from of course saving loads of money and time.

Interesting fact: 75% to 85% of smokers want to quit, but simply don’t know how, or find the withdrawal process too daunting.

One of the main reasons it is so hard to stop is because the dangers of continuing, and the benefits of quitting, seem very far away. However, your body begins to heal almost instantly.

The Healing Timeline: What Happens Right Now?

Here is a timeline detailing the immediate and long-term effects of quitting smoking, showing exactly how your body recovers minute by minute, and year by year.

  • In 20 minutes: Your blood pressure and heart rate will drop back down to normal levels.
  • In 8 hours: The carbon monoxide (a toxic gas) levels in your bloodstream will drop by half. Oxygen levels will return to normal, and your metabolism will begin to stabilize.
  • In 48 hours: Your chances of having a heart attack will have already decreased. All nicotine will have left your body. You will also notice your sense of taste and smell returning to normal levels.
  • In 72 hours: Your bronchial tubes will relax. You will notice an increase in your energy levels and lung volume.
  • In 2 weeks: Your blood circulation will increase, and it will continue to improve over the next 10 weeks.
  • In 3 to 9 months: Coughs, wheezing, and breathing problems will dissipate as your lung capacity improves by an impressive 10%.
  • In 1 year: Your risk of suffering a heart attack will have dropped by half compared to a smoker.
  • In 5 years: Your risk of having a stroke returns to that of a non-smoker.
  • In 10 years: Your risk of developing lung cancer will have dropped to that of a non-smoker.
  • In 15 years: Your overall risk of a heart attack will have entirely returned to that of someone who has never smoked.

You have far more immediate benefits to look forward to than you might realize. The healing starts the moment you put out your last cigarette. Make this No Smoking Day the day you finally kick the habit. Quit now!

Nutritional Support for Smokers

If you are currently smoking or in the process of quitting, nutritional support is vital. Smokers should ensure they take Vitamin C regularly, as smoking heavily depletes the body’s natural levels of this crucial antioxidant. Additionally, regular consumption of Curcumin (turmeric extract) is known to help clear nicotine patches from the lungs and is widely studied for its role in possible cancer prevention.

#BeTheForce

Disclaimer: GOQii is committed to providing accurate, up-to-date, and comprehensive health information. This article is intended for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting or changing any medication or supplement. Individual responses to treatment may vary.

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Leaky Gut: Symptoms and Causes

leaky gutThe gut is considered to be the “Gateway to Health”. It consists of approximately 80% of the immune system. 95% of “serotonin”, the “feel-good” hormone, is also produced in the Gut. Healing and improving your gut is of the utmost importance to lead a healthy and happy life. Your gut is responsible for stomach conditions, pain and even eagerness. Poor gut health can cause various issues such as a Leaky Gut.

A Leaky Gut is one of the most puzzling illnesses/diseases to be diagnosed and to get treated. It is a very puzzling disease or illness majorly due to the gut having a very extensive and complex structure. “There is still so much science that proceeds with finding newly developed methods, where the gut can have an impact on the health of the heart to brains being young and active,” says Dr. Alessio Fasano, Director of the Center for Celiac Research and Treatment with Harvard-affiliated Massachusetts General Hospital.

What is Leaky Gut?

The digestive system is where food is broken down and nutrients are absorbed. It also plays a major role in safeguarding your body from detrimental or dangerous substances. The intestinal walls act as a barrier/hurdle to check what is passing into the bloodstream, to be carried to different organs of the body.

Water and nutrients are passed into and out of the small holes (tight junctions) in the walls of the intestine when obstructing the movement of detrimental substances. Intestinal Permeability is defined as an easy passage of the substances through the walls of the intestine. When the small holes (tight junction) of the intestinal wall become loose, the permeability of the gut increases and results in bacteria and toxins passing from the gut into the bloodstream. This event is termed as “Leaky Gut”.  

Due to Leaky Gut, toxins and bacteria enter the blood-stream, resulting in inflammation and activating a reaction from the immunity. Proponents declare that it is one of the major causes of several medical conditions such as chronic fatigue syndrome, migraine, multiple sclerosis, fibromyalgia, food sensitivities, thyroid abnormalities, mood swings, skin conditions, and autism.

Many Health-care professionals say that an increase in the permeability of the intestine occurs in a few chronic diseases. It is a challenge to calculate the strength of an individual’s gut barrier, so it becomes difficult to identify whether a person has a leaky gut and what impact it will have on the body.

Symptoms to Watch Out For

As per Dr. Leo Galland, the director of the Foundation for Integrated Medicine, the symptoms below could indicate a Leaky Gut.

  • Digestive issues such as chronic diarrhea, constipation, gas or bloating or IBS (Irritable Bowel Syndrome)
  • Nutritional Deficiencies such as anemia, omega-3 fatty acids, vitamin deficiencies
  • Excess weight, obesity, diabetes
  • Poor immunity such as frequent cold, flu, and infection. Auto-immune disease such as rheumatoid arthritis, lupus, celiac disease or chron’s disease, Hashimoto’s thyroiditis
  • Brain: Headaches, brain fog and memory loss and Depression/Eagerness/ADHD (Attention Deficient Hyperactive Disorder)
  • Excessive tiredness or fatigue
  • Rashes on skin such as acne, eczema
  • Cravings for refined carbs or sugar
  • Bones: Arthritis or Joint Pain and Osteoporosis
  • Seasonal Allergies or Asthma
  • Imbalance in the hormones such as PMS or PCOD i.e. Pre-menstrual Syndrome and Polycystic Ovarian Syndrome
  • Diagnosis of candida overgrowth
  • Food Allergies, food sensitivities or intolerances

What Causes a Leaky Gut?

There are several factors that can cause a Leaky Gut. Gluten, food, infection and toxins being a few of them. The following factors can also be considered.

  • Food Sensitivities, Candida or yeast over-growth, Parasites, Medications and Drugs
  • Excessive sugar intake and other un-healthy food affect the barrier of the wall of the intestine
  • Non-steroidal anti-inflammatory drugs (NSAID’s): Excess and too much use of NSAID’s like ibuprofen leads to leaky gut due to an increase in the wall of intestinal permeability
  • Excess alcohol intake may also cause intestinal permeability
  • Nutritional Deficiencies: Deficiencies of Vitamins such as A, D and Zinc result in increases intestinal permeability
  • Inflammation: Can also result in the leaky gut
  • Stress: Excess Stress also results in gastro-intestinal disorder, leading to leaky gut
  • Poor Gut Condition: There is a mix of good and harmful bacteria which are almost in millions in the gut. If the balance of the good and harmful bacteria is affected, it can affect the intestinal wall.
  • Yeast Overgrowth: Natural existence of yeast is there in the gut, but excess growth of yeast can lead to leaky gut

Stay tuned and stay healthy. For more topics on Gut Health, click here. If you’re experiencing any of the above symptoms, consult a doctor or speak to our experts for lifestyle changes that will help you heal. 

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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The Longevity Plate: A Guide to Assembling a Functional Diet at 80 Years Old

Most dietary advice seems to be fixated on labels: “keto”, “vegan”, “paleo”, “low fat”, “high protein”, “clean eating.”

But let’s be honest. If your actual aim in eating better is to be 80 years old and still be able to climb stairs, carry groceries, get up from the floor, and travel with confidence, then you must look at food through another filter.

Longevity food isn’t about looking like you’re following a strict plan on Instagram. It is about defending two things that ageing takes first: Muscle Mass and Metabolic Flexibility.

The meal that helps you accomplish that objective is not deserving of a name. It is deserving of a structure.

Here are the 5 Non-Negotiables for a longevity plate. These can be incorporated into an everyday Indian diet without turning your kitchen into a laboratory.

  1. Protein Target: Your “Retirement Fund”

Past middle age, muscle tissue has a purpose that reaches beyond strength. It is your glycogen storehouse, your stabiliser, and your protector against frailty. Older people actually need more protein than the standard recommendations.

While studies suggest at least 1.0 to 1.2 g/kg/day for those over 65, it should be higher if you are physically active.

Make It Practical:

  • Target a protein intake of 25 to 35 grams in a major meal most days.
  • Do not flood the dinner plate. Distribute protein throughout the day to send your body the repeated signal to build muscle.

Indian Plate Examples:

  • Dal + Curd: Add a bowl of sabzi and top with a tsp of roasted seeds or peanuts.
  • Paneer or Tofu Bhurji: Mix with veggies and have with one roti.
  • Eggs: Scrambled with sautéed greens and a serving of sprouts.
  • Non-Veg: Fish or chicken with plenty of curry veggies; go easy on the rice/roti.

  1. Colour Variety: Micronutrients Run the System

To make a longevity plate look like it’s had a life, you must include greens, reds, oranges, and purple foods. Colour is a shortcut for diversity in nutrients—polyphenols, carotenoids, and folate—that support your heart, brain, and immune system.

Make It Practical:

  • Aim for 3 colours in a single meal (not just in a week).
  • Use what is local and seasonal. It is less expensive and more nutritious.

Indian Plate Examples:

  • Palak or methi, tomato, and carrots in one mixed sabzi.
  • Beetroot raita with cucumber and sautéed capsicum.
  • Vegetable sambar with drumstick, pumpkin, and brinjal.
  • Fruits: Berries are great, but so are Guava, Amla, Jamun, and Pomegranate.

  1. Slow Carbs: Stable Sugar Protects Your Future Self

Carbs don’t make you fat. Fast, refined carbs are the problem. They act like sugar in your system, forcing insulin levels on a rollercoaster ride. Harvard guidelines specifically recommend whole grains over refined ones to prevent rapid blood sugar spikes.

Make It Practical:

  • Choose one slow carb per meal, NOT five sources of carbs in one sitting.
  • This is not calorie counting. This is glycaemic common sense.

Better Slow Carb Choices:

  • Millets (Jowar, Bajra, Ragi), Brown Rice, Quinoa, or Oats.
  • Legumes: Chana, Rajma, Lobia, and Lentils (these count as both protein and slow carbs!).
  • Sweet potato instead of white bread/aloo when you can.

  1. Anti-Inflammatory Spices: Managing the “Background Noise”

Low-grade chronic inflammation is associated with almost every age-related disease. Spices won’t replace medical treatment, but they are the simplest, most powerful daily “input” you can make.

Curcumin (in Turmeric) has been clinically proven to fight oxidative stress.

Make It Practical:

  • Consume Turmeric + Black Pepper + Fat (ghee/oil) regularly. The pepper helps absorption by 2000%.
  • Think of spices as everyday protective maintenance, not just flavour.

Easy Additions:

  • Ginger-Garlic paste in generous amounts for curries.
  • Cinnamon in your morning oats or curd bowl.
  • Jeera, Ajwain, Hing for digestion.

  1. Fermented Foods: Train Your Gut

If you wish to age well, you must have a gut that is resilient to stress, antibiotics, and travel. A Stanford Medicine study revealed that a high-fermented-food diet increased microbiome diversity and reduced inflammation.

Make It Practical:

  • Add a little bit a day. You don’t need a massive “cleanse.”
  • “Fermented food is not about a trend. It is about resilience.”

Indian Friendly Options:

  • Curd, Chaas, Lassi (without added sugar).
  • Idli & Dosa batter (properly fermented).
  • Kanji: The traditional tangy probiotic drink made from black carrots/beetroot and mustard seeds.

Putting It All Together: The Check-In

Do this quick check at each main meal:

  1. Where is my Protein?
  2. Where are my Colours?
  3. What is my Slow Carb (and is it portioned)?
  4. Did I add Spices?
  5. Where is the Fermented part?

You will notice something: This method crowds out ultra-processed foods without you having to fight yourself.

Eat For Capability, Not Control

The biggest nutrition myth is that ageing is controlled by willpower. It is controlled by systems.

The Longevity Plate is a system you can replicate in any city, any cuisine, and at any price range. Put that plate together most days of the week, and you’re not just eating for the next weigh-in. You’re eating for the “You” at 80 who still has a life to live.

Need help building a diet plan that fits your lifestyle? Reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Ideal Weekly Workout Routine For Beginners

weekly workout routine for beginners

As health is among the top priorities in our life, being healthy, immune to all types of infections, diseases and getting fit are the avenues for the same now. If you’re thinking about getting fit, and as we have stepped into the new year, don’t just take up a gym membership but work on consistency and have a plan.

As per the American College of Sports Medicine recommendation, a healthy person needs at least 30 mins of exercise every day to maintain physical health, mental health, immunity, and prevent chronic diseases for all age groups. So, here’s an ideal weekly workout routine for beginners you can follow and stick to!

Get Motivated For Your Weekly Workout Routine 

Every day of the week may not go as we plan. But if we are determined to be fit, we can set aside some time for exercise every day. If you are a beginner, creating a workout schedule for every week would be a better choice than just having a vague idea about staying active every day. Find out a strong reason for yourself as to why you need to workout every day. This should be a reminder to maintain consistency in order to achieve your goal.

Getting Started On Your Weekly Workout Routine 

Beginning a workout can be confusing and intimidating as to where and how to start. Once you find out the ideal time, duration, and location for you to exercise, think about the obstacles that can come your way. Slot a backup time to avoid missing the workout.

For example, if you set a goal to walk for 30 mins, completing about 5-6k steps, and that doesn’t happen due to some unplanned situations, walk more at work, take the steps instead of the elevator, walk while you talk over the phone just to complete the intended number of steps for the day.

Here are some points to remember before you begin:

  • Start with short duration but be consistent: It can be 15-20 mins workout rather than an hour of workout at a stretch in a day. Make sure to plan your workout for at least 5 days in a week with a short term specific, measurable goal.
  • Keep a track of how your energy levels are getting better: Notice what other benefits you are getting out of exercise like improved quality of sleep, reduced stress, and increased appetite instead of just keeping a track of numbers on your weighing scale or inch loss.
  • Plan your workout: Schedule it according to your entire week’s schedule taking into consideration your work, personal life and family time, etc.
  • Choose different types of workouts: Pick activities that you are interested in and you are comfortable doing. Make a list of physical activities that you enjoy. It can be dance, running, walking, sports like football, badminton, tennis, volleyball, basketball, cricket, weight training, or yoga.

Week 1

weekly workout routine for beginnersDay 1: Cardio exercises

  • Start with 5 minutes warm-up exercises at a slow to moderate pace to slowly increase the heart rate 
  • Switch to 20 mins of cardio exercise. It can include aerobic exercises, brisk walk, interval running outside, cycling, stationary bike, swimming, Zumba or any type of dance, or any type of sport. Pay attention to your energy level and breath. You should ideally be able to talk without going out of breath while exercising to know your comfortability. People who want to do running can begin with 1 min of running and 3 mins of walking initially. 
  • Stretch for 5 mins to cool down to gradually bring down the heart rate back to normal 

Day 2: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins: As a beginner, it’s better, to begin with, bodyweight training initially. Some of the exercises that come under this can be jumping jacks, push-ups, squats, lunges, burpees, mountain climbers, shoulder bridge, crunches, planks and reverse lunges with just one set each and about 10 repetitions each. There can be 10 seconds of rest in between each set. 
  • Cooldown workout for 5 mins

Day 3: Yoga/Dance

  • Warm-up with 5 Surya namaskars/ jumping jacks
  • Easy Standing and sitting Yoga postures or Dance of your choice for 25 mins. It’s always better to learn yoga postures through a trainer to learn about breathing patterns and the correct postures.
  • Cooldown workout for 5 mins  

Day 4: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins. This can be repeated the same as day 2.
  • Cooldown workout for 5 mins 

Day 5: Cardio exercises

  • Warm-up exercises for 5 Minutes 
  • Easy Cardio exercise for 25 mins. This can be repeated the same as day 1. 
  • Cooldown workout for 5 mins 

Day 6: Strength training

  • Warm-up exercises for 5 Minutes 
  • Easy Strength training exercises for 25 mins. This can be repeated the same as day 2
  • Cooldown workout for 5 mins

Day 7: Rest day 

Active rest, which means low-intensity exercise like stretching and casual walking, are suggested on this day to stay active, increase the blood flow to the muscles for good healing, and reduce soreness. 

Week 2

workout The routine of week 1 can be repeated on week 2 as well. People who are training for running can increase the duration of running to 3 mins of running and 1 min of walk.

  • Day 1: Cardio exercise for 25 mins with warm-up and cool down 
  • Day 2: Strength training exercise for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
  • Day 4: Strength training exercises for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 5: Cardio exercise for 25 mins with warm-up and cool down
  • Day 6: Strength training exercise for 25 mins (15 reps of 1 set each) with warm-up and cool down
  • Day 7: Rest day

Week 3 and Week 4

kettlebellRepeat the same routine for week 3 while increasing the duration, speed, and intensity of the workout this week. Small changes can be made with your workout to keep it interesting. For strength training, 2 sets can be done with 12 repetitions. If you feel this routine is easy one can also try other workouts like HIIT, kettlebell, resistance band workout, and weight training depending on their energy level and comfortability. This can include exercises that involve different muscle groups of the body like shoulder, arms, chest, abdomen, back, hips, glutes, thigh, and legs. 

These workouts have to be done again with the combination of cardio workouts on alternate days with one day as a Rest day. People who are running can switch to 4 mins running and 1 min walking, if they are comfortable. The idea here is to gradually increase the intensity of the workout so that the body is getting adjusted to the workouts easily without any injuries and exhaustion. 

  • Day 1: Cardio exercise for 25 mins with warm-up and cool down 
  • Day 2: Strength training exercise for 25 mins (15 reps of 2 set each) with warm-up and cool down
  • Day 3: Yoga, Pilates, dance, or stretching for 25 mins with warm-up and cool down
  • Day 4: Strength training exercise/HIIT for 25 mins (15 reps of 2 sets each) with warm-up and cool down
  • Day 5: Cardio exercise for 25 mins with warm-up and cool down
  • Day 6: Strength training exercise  for 25 mins (15 reps of 2 sets each) with warm-up and cool down
  • Day 7: Rest day

Proper warm-up and cool-down exercises are critical here to prevent injuries and for better healing. Muscle soreness can be common during the first week of exercise. But don’t give up. You will slowly get over it as you continue the workouts. 

One needs to pay attention to their diet with good protein, complex carbs, and fibers. Not to forget good hydration and quality sleep. If you have any health conditions like heart problems, diabetes, back pain, neck pain, knee pain, vertigo, arthritis, post-COVID or balance-related issues, get the clearance from your doctor. Certain types of exercises can be contraindicated in some of the conditions. It’s always ideal to have a personal coach or fitness trainer to learn how to go about a proper exercise routine, balanced diet, and healthy lifestyle tailored for your health condition and body type. 

For any additional help on getting started from the comfort of your home, you can sign up for our live, interactive GOQii Pro Classes where our fitness experts will guide and motivate you. You can book a class now from the GOQii App. 

Hope this weekly workout routine for beginners helps you. Do let us know your thoughts in the comments below!  

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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